Heavy leg and posterior-chain strength.
Bar racked across the upper back, squat down until the thighs are at least parallel to the floor, then stand.
Rear foot elevated on a bench, lower the front knee until the rear knee nearly touches the floor.
An isolation exercise that targets the hamstrings through knee flexion.
Hinge at the hips with dumbbells in hand, lowering them along the legs until a stretch is felt in the hamstrings, then return to standing.
This program is a structured, real-world training plan built for genuine progression — not tied to a specific fictional character. Results depend on genetics, consistency, nutrition, and recovery, and typically take months, not weeks. Scale every exercise to your own level.